What if I told you that you could actually eat to get fit? Has your day just been made? This mind-blowing statement is true in a sense. When you conquer a tough workout, your body is craving nourishment so it can feed its muscles.

Eating (the right foods) after a strength workout will boost your metabolism. Eating the appropriate foods before a workout will increase performance in the gym while eating post-workout is necessary for building calorie-burning muscle throughout the day.

How to Boost Your Workout Results

Here are five common easy to make foods you can consume on a daily basis when you are training to get strong.

Black Coffee

Go ahead and pour yourself a cup of black coffee before hitting the gym. Avoid coffee drinks loaded with sugar and milks. Those are high in calories, and fat and will weigh you down.


Coffee has been known to increase athletic performance. Plus, you’ll feel happier and more alert, thus extending your workout.


But avoid the temptation to skip a meal and only drink coffee before a workout. Your body needs fuel as well, which brings me to some great power foods.

Brown Rice and Eggs

Post-workout meals should include a protein like chicken or eggs. Your body uses protein to build and repair muscles after a hard lift.


Your body also needs carbs to restore glycogen. Brown rice, with black beans, and a protein like eggs or chicken, is the perfect meal after a workout session.


Oatmeal is considered a superfood, and for a good reason. This ideal carbohydrate-rich food is full of fiber, low in fat, and slow-digesting, so you can go for longer periods of time without needing to eat again.


Oats are great before a workout combined with fruit and nut butter. (See photo above) You can find this Oatmeal recipe on Fixate.


Oats can be eaten in many different ways, with many different foods, so you’ll never get bored. Try a cup of oatmeal in the morning with cinnamon and chia seeds. You can also add a tablespoon of natural plant-based protein powder.


A banana is good after a workout to replenish glycogen stores. A great go-to snack when I’m feeling depleted after a workout is a banana with a protein source like Beachbody Chocolate Recover shake or 2 hard-boiled eggs.


A filling and refreshing snack, bananas are easily-digestible and packed with carbs, potassium, and the natural sugar your body lost during a workout.


One of the best things about this snack is that you can eat it on the go.

Sweet Potato

Sweet potatoes seem to be the carbohydrate at the top of everyone’s healthy food list. They are rich in carbs, vitamin A, potassium, fiber, etc. They also taste good!


Quick Recipe to Boost Workout Results: Roast or steam a cup of sweet potatoes. Mix with steamed veggies like broccoli, asparagus, brussels sprouts, bell peppers, and carrots, in olive oil, with pepper and garlic for the perfect post-workout bite.

Your partner in health,
Autumn Calabrese



  • Tobi Sadler

    What sort of protein would you pair with the last recipe in this post?

  • Laura Murray

    What if I’m doing intermittent fasting? I workout at 5:30 am but I don’t break my fast until 11 am. Maybe this is why I’m not getting the results I’m after? I’m currently following 21 day fix workouts and meal plan. I love the meal plan and containers it’s the only way for me to stick to a nutrition plan!!

    • Lisa

      Hey, yea you need to eat within 30 minutes of working out, shakeology is a great fast way to get protein in the go. You should also eat every 2.5-3hrs using the meal plan for fast results. If you don’t eat, your metabolism is slow and it takes longer to process food and stores it.

  • Donna

    Love the foods listed here and will try to use them the way you have suggested. Thank you for always looking out for your followers!

  • Tina Williams

    Excellent article!! I will definitely follow your advice for pre and post workout foods. Thanks Autumn I think I will also try Energize to help with endurance!

  • Michele Calla

    Awesome tips, I love 21 day fix and using your eating plan has changed my life! I now know what I should be eating and most importantly the correct portions to be eating! It truly works and you will get results! I have learned a lot from you Autumn, thank you for pushing me to he my best self!

  • Kayron D. Huff

    I love them all! Of course, my meals are preplanned so I know to count the carbs you’ve mentioned within my meal portioned containers. Thank you.

  • Diana

    Love it! Great info:)

  • Valerie Towers

    Love your workouts BUT your meals are too carb rich in the wrong kind for me Keto is way better for me

  • Carol Monsigneur

    Thanks for these tips! I never know what to eat and when is the best time.

  • Michelle

    Loved this blog today! Thank you for the great information! It’s very helpful.

  • Jim Cunningham

    Hi Autumn… How are you. Thanks for the article. I’m not surprised that bananas are on the list. I am surprised that coffee, even black coffee is on the list. You hear a lot of bad stuff about coffee. But I’m glad it’s there… I love coffee. I am also not surprised about the rest of the list. Thanks. Take care.

  • Shabnam khan

    Relieved…i love my black coffee and always happy to get these tips from you!

  • Mark Wilson

    Thank you @autumncalabrese. I appreciate your tips and help throughout my health journey. I love what you do for all of us.

    Mark Wilson

  • Linda

    Will make sure bananas & oatmeal are included with my meal prepping.

  • Lauren

    Ahh love this! I’m never sure what the best foods are to have before and after a workout to give me the most energy and best recovery! Extremely helpful thank you!

  • Stephanie Ramsey

    Thanks for these tips! I will be sure to try them. Oatmeal is a hard one for me as I don’t like it very much. I do have the fixate cookbook so I should try some of your oatmeal recipes.

  • Ellen Hensley

    Thanks Autumn. I’ve been trying to figure out whether it is better to eat prior to my workout or not to gain the most benefits of my workout & nutrition. This info has really helped & I plan on trying your tips.

  • Cecilia

    Thanks for the tips.

  • Rob

    Awesome. Thanks for this. Always feel depleted after cardio workout and wind up eating WAY TOO MUCH BAD FOODS!

  • Kristin

    These are great simple suggestions! I am very interested in the best foods to eat before an intense workout to fuel my body and avoid feeling faint or nauseous. I also would love your advice on how much time before the workout should I eat these foods. Thanks!

  • Karell Mahbeer

    Hi Autumn, I love a lot of your recipes, but recently due to a medical condition I can only longer eat foods that have seeds and nuts. My favorite go to breakfast was the yogurt with cereal and blueberries and strawberries. What can I substitute the strawberries for since I can no longer eat them that will still keep me feeling full

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